New research adds to the evidence that you should join those doing more ambitious warmups if you want to run your best.
that other pre-workout plyometrics could have similar benefits. The video below shows one alternative that would be easy to do before your run.Place a small resistance band around the ankles and stand with the feet shoulder-width apart. Jump the feet apart as you raise both hands overhead . Jump the feet together as you bring the arms back down to sides. Continue at a moderate pace for intervals of 30 to 60 seconds.
The key, Low said, is that the movements should be done at the right resistance and intensity. “The most academically cited resistance/intensity combination is a fast, explosive maneuver at around five to seven rep max,” Low said.In the study, the runners did four sets of five squat jumps, anchored by a band wrapped around their shoulders and connected to weights, which made the jumps more challenging.
It should be noted that, of the 12 runners, eight had faster repeats after the squat jumps, two performed essentially the same, and two were a little slower. The disparity could stem in part from the runners being unfamiliar with the squat jumps—they had one session before the two workouts to determine their five-rep max.
Bottom line: If you’re now eager to add plyometrics to your workout and race warmup, do a few sessions, a few days apart, before adding them to your hardest running days.Scott is a veteran running, fitness, and health journalist who has held senior editorial positions at Runner’s World and Running Times.
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